8 Tips for a Healthy and Strong Spine

Back pain can be annoying and miserable. It can also cause missed days at work, rising medicals bills and time lost playing with your children. In fact, it is the number one reason that people see a chiropractor. Instead of “dealing with back pain”, why not be proactive and prevent it from happening in the first place? Here’s some tips.

“Stand up straight”.
We have all heard this from our mothers growing up, but mom knew what she was talking about. Correct posture can prevent most back issues. Stand tall, balanced, and aligned.

Lift properly.
When lifting heavy objects, kneel to lift the object, keeping the weight close to your body while using the legs to lift rather than the back.

Learn to hold the phone properly.
Use the speakerphone or hold the phone to your ear maintaining proper neck and head alignment while using the phone.

Move around frequently.
Sitting at a desk for extended periods of time puts us at a much greater risk for back trouble. The hip flexors become shortened, the spine, neck, and shoulders are hunched forward. Get up and move around frequently. Try some shoulder rolls and stretch the back and neck. Stay hydrated. The vertebral discs are 88% water. Dehydration can lead to degeneration of the discs.

Sleep properly.
Not only is adequate sleep necessary to overall health, HOW you sleep is important for spinal health. If you sleep on your back, try placing a pillow under your knees to relieve the pressure on your spine. Even better, sleep on your side. Maintain flexibility. Full range of motion of all the joints is important, particularly around the spine and pelvis.

Strengthening exercises for the core.
Maintaining a strong core is essential for a healthy back. Focus on exercising the abdominal wall (your “six-pack”), the back extensors and the internal and external oblique muscles.